Blueberries, Resveratrol and Cocoa Assist Weight Management Goals

A wealth of new scientific evidence shines a critical light on the importance of natural foods and nutritional compounds in the fight against overweight, obesity and weight maintenance. Virtually all alternative health experts agree the current epidemic of weight control issues plaguing western society are the result of excess consumption of highly processed convenience foods that have replaced vegetables, fruits, nuts and seeds in the diet.

Three independent studies conclude that blueberries, resveratrol from red grapes and cocoa flavanols exert a potent effect on fat cell formation that can aid in weight loss and management goals when included as part of your daily diet.

Blueberries Inhibit the Formation of New Baby Fat Cells

Blueberries have been well documented for their cognitive and cardio-protective benefits, due in large part to the potent complex of anthocyanins that give the berry its deep blue color. Researchers reporting the results of a study to the Experimental Biology 2011 conference have found that blueberries may hold the key to resolving one of the largest threats to human health this century: overweight and obesity.

Scientists determined that extracts of the berry compound inhibited the formation of new baby fat cells (adipocytes) in a dose-dependent manner. Less adipocytes means there are fewer `containers` to store triglycerides from the blood, and ultimately a powerful mechanism to lower or help maintain body weight. Not only did blueberry extract supplementation reduce the number of adipocytes up to 73 percent, but the compound was also found to assist in the breakdown of lipids and fats for removal from the body.

Cocoa Polyphenols Slow the Breakdown of Carbohydrates to Fuel Weight Loss

Polyphenols from the cocoa plant have been shown to promote cardiovascular, skin and brain health in recent studies. Research published in the Journal of Agricultural and Food Chemistry provide evidence that extracts of the cacao bean, particularly the flavanol epicatechin is a potent inhibitor of enzymes that break down carbohydrates during digestion.

Study authors determined the compound exerted an effect in a dose-dependent fashion, noting “the more consumed, the greater the effect.” They were also careful to conclude that chocolate and cocoa are two very different terms with the distinction that cocoa is the non-fat component of cocoa liquor, and the carbohydrate-inhibiting effect is not seen when sugar-infused milk chocolate sources are used. A minimum cocoa content of 55% is necessary for health and weight management concerns.

Resveratrol, the bioactive compound found most commonly in the skins of red grapes is shown to reduce body fat formation by preventing the formation of fat tissue in a study published in the journal Nutrition and Metabolism. The compound is known to positively affect cognitive functions and extend natural lifespan by regulating the longevity gene SIRT1. Researchers explain that ingesting resveratrol at supplemental doses (50 mg per day) for a period of six weeks caused a significant reduction in the activity of enzymes linked to fat production in the body.

Effective weight loss and management requires a combination of lifestyle and dietary modifications. Natural foods and dietary nutrients such as blueberries, resveratrol and cocoa compounds provide a safe and powerful mechanism to achieve long-term weight reduction goals.

Melatonin Boosts Weight Loss Goals and Lowers Heart Disease Risk

Melatonin is a powerful natural hormone that is well known for its association with circadian rhythms that promote a healthful sleep cycle. Researchers from the University of Granada reporting in the Journal of Pineal Research have found that melatonin helps to control unnatural weight gain without reducing the intake of food.

The hormone was shown to improve blood lipid profiles, lower triglycerides and oxidized LDL cholesterol and boost health-promoting HDL cholesterol. Found naturally in certain fruits and vegetables, small quantities are shown to provide a powerful array of health benefits and promote deep sleep that is so critical to systemic repair functions throughout the body.

Proper Sleep is Essential to Melatonin Secretion and Weight Maintenance

Melatonin is a natural hormone normally secreted by the pineal gland at night time to encourage sleep and levels trail off during the early morning hours as we awaken. The importance of 7 to 9 hours of restful sleep is paramount to cellular repair and maintenance functions that promote vibrant health. New research demonstrates that melatonin exerts control over metabolic functions that determine fat accumulation, obesity and lipids that help prevent cardiovascular disease.

Researchers broke test subjects into three groups where one cohort was supplemented with melatonin. They found that the melatonin supplemented group experienced a significant reduction in body weight with no difference in calories consumed as compared with the non-supplemented subjects. Additionally, they determined that melatonin helped to lower systolic blood pressure and provided a significant improvement in dyslipidemia and hypertriglyceridemia. Improvements in blood lipid ratios and lowering of circulating triglycerides are critical to lowering the overall risk of heart disease.

Proper Melatonin Levels throughout Life Critical to Heart Health

Melatonin is naturally found in some fruits and vegetables including mustard, Goji berries, almonds, sunflower seeds, cardamom, fennel, coriander and cherries. The researchers publishing the result of this study believe this is the first proof that melatonin can act as a critical hormonal agent in the fight against cardiovascular disease and lipid dysfunction. They did note that the protective effect of melatonin was more pronounced in younger subjects in this study prompting dietary intervention or supplementation at an earlier age to yield maximum health benefits.

The study authors concluded"administration of melatonin and intake of food containing melatonin might be a useful tool to fight obesity and the risks associated to it.” In addition to natural food sources, many health-minded individuals will want to supplement with 1 to 3 mg of melatonin each night, taken 30 minutes before retiring to promote sound sleep, avoid unnecessary weight gain and ward off the damaging effects of oxidized blood fats that promote heart disease.

Blueberries Prevent Fat Cell Formation and Assist Weight Loss Goals

Multiple nutritional studies have demonstrated that blueberries exert a powerful cardio-protective effect due to the high concentration of polyphenols found in the berry. Researchers from the Texas Woman`s University examined the role this amazing fruit plays in the initial development of fat cells that could have a significant impact on weight reduction efforts and obesity. The result of a study presented to the American Society for Nutrition found that blueberries inhibit the creation of new fat cells by altering lipid metabolism. A daily dose of fresh blueberries may hold the key to natural weight reduction.

Researchers at TWU set out to evaluate whether blueberries play a role in the development and differentiation of new baby fat cells or adipocytes that are the primary vehicle for fat storage in the body. In the past, studies have shown powerful natural polyphenols found in plants to inhibit the formation of fat cells and induce lipolysis, which is the breakdown of fats from cellular storage.

Blueberry Extract is Shown to Inhibit Baby Fat Cell Formation

The study used different concentrations of a wild blueberry extract performed on tissue cultures to determine the effect on fat cell initiation. The blueberry polyphenols showed a dose-dependent suppression of fat cell differentiation. Fat cells exposed to the highest polyphenol concentration showed a 73% decrease in lipid breakdown. Cells exposed to the lowest blueberry concentration exhibited a 27% decrease in lipids.

The lead study author, Shiwani Moghe, MS determined that blueberry polyphenols can inhibit a critical path leading to obesity at the molecular level and may play a significant role in blocking the development of new fat cells. The berry may also play a part in releasing fat from adipocytes that will help millions with the desire to lose weight. She noted “This is a burgeoning area of research. Determining the best dose for humans will be important. The promise is there for blueberries to help reduce adipose tissue from forming in the body.”

Blueberries Prevent Deadly Arterial Plaque and Atherosclerosis

Polyphenols from blueberries have been shown to be effective in the fight against arterial hardening or atherosclerosis. Researchers writing in the Journal of Nutrition found that regular blueberry consumption can help prevent harmful plaques and lesions from increasing in size in coronary arteries. A diet containing blueberries for 20 weeks was shown to reduce arterial plaque lesions from 39 to 58 percent, dramatically lowering risk for a deadly heart attack.

Blueberries have been a natural part of the human diet for countless generations and provide a tasty source of plant polyphenols that prevent coronary artery disease and can assist with weight loss efforts. Include four to eight ounces of fresh blueberries to your diet each day or take an organically produced concentrated extract supplement to naturally improve health and prevent fat cell development.

Green Tea Consumption Shown to Lower Body Weight and Fat Accumulation

Compelling evidence presented in the journal Nutrition Research makes the firm connection between green tea consumption, lowered body weight and reduced levels of dangerous belly fat. Drinking between 5 and 8 cups of green tea each day was shown to lower body weight by 5.6% and decrease abdominal fat stores by 17.8% over a period of 8 weeks.

Green tea consumption has long been associated with lowered risk of cancer, metabolic syndrome and heart disease. This research provides compelling evidence that green tea boosts metabolism to target fat stores and assists weight loss efforts.

Green Tea is Shown to Help Weight Management Goals

Green tea extracts have been researched extensively over the past decade and are shown to dramatically lower the risk of Alzheimer`s disease and dementias, cardiovascular disease and many forms of cancer. Additional studies have shown that the polyphenols in green tea are a significant factor in improved oral health and can provide necessary support for weight management and control. Green tea is composed of four primary polyphenols (epigallocatechin gallate (EGCG), epigallocatechin, epicatechin gallate, and epicatechin) that are shown to influence genetic signaling and metabolic rate.

The study was conducted by Polish researchers and used an animal model to determine weight loss and fat accumulation characteristics. The researchers also analyzed cardiovascular risk factors and atherogenesis over an 8 week period. The animals were fed a high fat diet and drank green tea made from either a 1.1% or 2% extract of the active phenolic compound. The results indicate that body weight and fat reduction are dose dependent with maximum results (5.6% lower body weight, 17.8% fat reduction) achieved with the 2% extract.

Green Tea Improves Arterial Elasticity and Reduces Cardiovascular Risks

Researchers also found that both concentrations of green tea extract reduced atherogenesis (initial loss of coronary artery elasticity leading to artery hardening and future heart disease) by 14.3% compared to non-supplemented subjects. The study authors did not determine the mechanism for cardiovascular risk reduction. Prior research has shown that the potent antioxidant content of green tea is responsible for significantly lowered levels of oxidized LDL cholesterol and increased particle size that are consistent with reduced heart disease risk.

This study used the equivalent of 5 to 8 cups of green tea consumed each day to achieve optimal weight management, fat reduction and cardiovascular risk reversal. Researchers found that the green tea concentration is important to achieve optimal weight lowering results. Drink 6 cups of fresh brewed, non-fluoridated green tea daily (or take a standardized green tea extract supplement) to help prevent coronary artery disease, assist weight loss and boost fat reduction efforts.

Keep a Food Diary for Weight Loss Success

(Article first published as Food Journal is Key to New Year Weight Loss Success on Technorati.)

Millions of people struggle with weight loss each year and most will be unsuccessful in their goal. With the New Year almost upon us, many will yet again make a well-intended resolution to drop weight gained during the past year and reach their ideal weight range. Making the decision to lose weight is an important first step, yet 95% of those with the desire to drop pounds will fail because they don’t have the appropriate tools to accomplish the task.

Making a Plan to Lose Weight

The reason most weight loss programs don’t succeed is because there is no firm plan in place that will deliver the desired results. Many people rely on fad diets that exclude different food groups or rely on pills or other unnatural supplements that only work in the short term. In order to permanently lose weight, you must have a viable and demonstrated methodology in place. This includes a reduced calorie, well-balanced meal plan, regular physical activity and a way to keep track of your progress.

Keeping a Food Diary Helps Many Achieve Weight Loss Goal

The best laid plan to lose weight can quickly become unraveled the first time you make an inevitable dietary stumble. It’s been shown that dieters are much more likely to stay with a dietary regimen when they keep a food journal to track their daily progress.

After years of working with overweight and obese patients, weight loss management specialist Dr. Christopher J. Mosunic from Greenwich Hospital in Connecticut has found that people keeping track of daily food consumption in a journal are considerably more likely to remain with their plan and keep weight off for good. He provides essential tips from his experience to achieve successful weight loss using a food journal.

Tip 1: Keep Your Journal Simple

One of the keys to maintaining a good food journal is to keep your entries simple. If it becomes a burden to record your daily details you are much less likely to keep it up for the long run. One of the biggest mistakes is to rely on complex internet-based programs that over analyze data and can take a half hour or more each day to maintain.

Try using a simple journal that you keep by hand. Record the date, time and food eaten with quantity before each meal. Also include a simple detail of physical activity for each day including the type of exercise and duration.

Tip 2: Be Thorough, Don’t Cheat

It’s important to be responsible for every item you eat, including each handful of chips or piece of chocolate. Every item adds up, as between meal snacks and unrecorded food binges can make up 30 to 50% of your daily caloric intake.

Tip 3: Share Your Food Journal

A food journal is not like a personal dairy. You want people to be able to take a look and see your progress. It should be an accurate reflection of your personal journey to achieve a very special goal, and you should be proud to share your accomplishments with family and friends.

After you have charted your food and fitness progress for 30 days, you will be able to quickly see the reasons for success or failure. If you are losing weight more or less than the recommended 1 to 2 pounds per week, you will need to adjust calories and physical activity up or down to compensate. Once you have made the resolution to lose weight, ensure your success by maintaining a daily food journal.

Weight Loss Tips to Jump Start the New Year

(Article first published as Six Tips to Jump Start Your New Year Weight Loss Resolution on Technorati.)

As another year draws to a close, many people begin to think about making New Year Resolutions. As the number of overweight and obese individuals continues to skyrocket in epidemic proportions, many resolutions will evolve around the pursuit of an elusive weight loss goal. Reducing calories and exercising more are well known strategies to pursue. In addition, nutrition experts at the Fred Hutchinson Cancer Research Center have compiled the top research-based weight loss tips designed to help you jump start your new journey to a slimmer waistline.

Tip 1: Keep Moving Each Day

Research confirms that physical activity is essential to human health and is also an important catalyst in your weight loss efforts. Exercise doesn’t have to be in the form of a grueling 5 mile run or lifting heavy free weights. The key to using exercise to fuel your weight loss efforts is that you need to do something to stay moving each day.

Set 30 to 60 minutes aside each day for some type of aerobic or resistance activity. The best part is that your time can be broken down into convenient 10 or 15 minute segments and you’ll still receive the same health and weight loss benefits.

Tip 2: Keep a Detailed Food and Exercise Journal

This may be one of the most important tips that many people on a weight loss mission fail to undertake. Keep a detailed record of each bite of food and drink, including the time and amount consumed. Don’t cheat. Record every food item including between meals snacks and sneaking a bite of your favorite chocolate bar. Write down your physical activity also, including type of exercise and the duration of each segment during the day. Many people are amazed to find out the number of calories eaten outside of normal meal time.

Tip 3: Set Realistic Goals

Often in our zest to reach an imaginary weight goal, we set an unrealistic target and time frame. When it becomes clear that the goal can’t be met, our best intentions are forgotten and any lost weight returns with a few extra pounds to discourage us from trying again. Permanent weight loss must be accomplished slowly, with a plan to drop no more than 1 to 2 pounds per week. This allows our body time to adjust naturally and make the necessary metabolic changes to maintain our lower weight.

Tip 4: Set Specific Goals

Make a plan to achieve your weight loss goal. Chart your day to include 3 well balanced meals and develop a calorie controlled menu that will allow you to hit your target. Schedule physical activity at a specific time as you would a business appointment. Avoid generalizations about diet and exercise, and be specific with regard to intent and end result.

Tip 5: Allow Yourself Room for an Occasional Slip

Everybody is human and inevitably you will make a small slip in your dietary plan. Fortunately your body is very forgiving and does not assess caloric intake for a single meal or even an entire day. Allow yourself an occasional treat when you really need it to keep yourself moving forward toward your weight loss goal.

Tip 6: Take Up Yoga

There’s more to yoga than just burning calories through physical activity. Researchers from the Hutchinson Cancer Center have “found that regular yoga practice is associated with the prevention of middle-age spread in normal-weight people and the promotion of weight loss in those who are overweight.” Yoga practice leads to mindful eating and healthy weight loss.

The New Year is approaching quickly and health conscious people will be thinking about losing weight gained during the past year. The best way to drop excess pounds is make a structured plan and set appropriate goals that will help you reach your weight target and improve your health and quality of life.

High Sugar Diet Halts Weight Loss Efforts

(Article first published as Study Shows Source of Calories Important to Weight Loss Efforts on Technorati.)

Is it true that a calorie is just a calorie, regardless of whether it comes from a fat, protein or carbohydrate source? A basic physics class will demonstrate that in a laboratory setting, all calories require the same amount of energy to burn regardless of type.

Our body uses a highly evolved energy management system that takes cues from the total number of calories consumed, as well as the calorie source to adjust our metabolic rate and determine fat storage patterns. A successful weight loss plan must include the right balance of nutrients to ensure weight loss success.

All Calories Are Not Created Equal

Our body regulates our genes based on the food we eat. Long standing research has shown that the quantity of foods we consume influences special genes that regulate longevity and the onset of disease. In the same fashion, the type of food we eat affects our metabolism and the effectiveness of insulin to control blood sugar. A diet high in refined carbohydrates that quickly convert to glucose results in insulin resistance and a host of metabolically mediated diseases.

Excess Carb Calories Stored as Fat

In his book Living Low Carb, nutritionist Dr. Jonny Bowden explains the results of a Swedish study where volunteers were given 20 extra calories from candy or peanuts each day for each half pound of body weight. That amounts to an extra 18,200 calories for a 150 pound individual over the course of 2 weeks or slightly over 5 pounds of additional weight from a simple calorie conversion. The group eating high protein peanuts gained a slight amount of weight, but the candy eating subjects packed on 3 times as much weight from the extra sugar calories.

Simple Carbs Raise Blood Sugar, Fuel Fat Storage

Calories from processed carbohydrate foods including candy, bread, pasta and baked goods cause blood sugar levels to surge after every meal. Eventually this leads to insulin resistance as glucose is not efficiently used for energy and remains in the blood. The body responds by converting the sugar into triglycerides or blood fats which are then easily stored in your fat cells.

Eating Protein Increases Base Metabolism

Protein has a much different effect on metabolism than simple carbohydrates. Proteins such as lean meats, nuts, seeds and whey do not stimulate blood sugar and help to maintain ideal insulin levels. Protein calories are converted to energy as long as total calories from all sources are not extreme. The body is much less likely store calories as fat since triglycerides are not formed in excess and insulin remains effective in managing blood sugar levels. Studies have shown that protein consumption increases metabolic rate at rest which burns more calories throughout the day.

Successful weight loss remains out of reach for the vast number of people who begin the journey. Many more people would be able to achieve their goal by eliminating refined carbohydrates and substituting healthy protein choices in addition to calorie restriction. By working to control blood sugar levels, you’ll improve your health and ensure your weight loss success.

Improving Mood to Assist Weight Loss Goals

(Article first published as Depression Linked to Obesity on Technorati.)

One of the many detrimental side effects of being overweight or obese is a dramatic rise in clinical depression. Researchers aren’t sure whether depression leads to obesity or if excess body weight results in the mood altering behavior diagnosed as depression, but the impact on the lives of those afflicted can be devastating. The reciprocal relationship between these two conditions can increase the risk of suicide and many potentially lethal diseases as well.

Nearly 25% of Obese People Diagnosed With Depression

There’s no mistaking the link between obesity and depression, as 23.2% of those individuals falling into the obese range indicate they have been diagnosed with clinical depression. This is according to a Gallup-Heathway’s Well-Being Index poll of more than 250,000 respondents. The rate of depression was 14.9% for those considered overweight and 14.3% for normal weight people. An analysis found that obesity creates negative feelings of stress, worry, anger and sadness.

Depression Increases with Weight

Information from the Gallup study revealed that the depth of depression increased in a linear fashion to the Body Mass Index (BMI) of the individual. Both overweight and obese people tend to have lower self esteem and body dissatisfaction because of the Western ideal that being thin is more beautiful and desirable. These feelings foster the internal conflict caused by excess weight in many people which is psychologically manifested as depression.

Taking Small Steps to Improve Body Image

It can be difficult to improve the perception of the person you see every day in the mirror but taking small steps toward this goals can have an immediate and lasting effect on your outlook. Begin by setting your sight on an immediate weight loss goal, such as 5 or 10 pounds. It’s much easier to feel better about yourself when you successfully complete small steps on your way to a final destination. As you pass each benchmark, be sure to reward yourself with something special to reinforce your progress.

Improving Diet to Affect Depression

Some people are particularly sensitive to the effects of a high sugar diet which help to promote mood instability and depression. Elimination of sugar and refined carbohydrates not only boosts mood, but is a powerful trigger to release body fat from storage. Slowly cut sugary foods from your diet and be sure to eliminate sweetened beverages and fruit juice which are a significant source of nutrition-less calories. Slowly back sugar out of your diet over the course a month to avoid sugar withdrawal which some people experience.

Natural Support for Depression

Targeted nutritional supplements have been shown to be effective in improving the symptoms associated with depression. As with any natural agent, supplements should be used in combination with diet, exercise and therapeutic support to improve self esteem. The Omega-3 fatty acid DHA, St. John’s Wart, Gingko Biloba and SAMe are all helpful in improving mood, a necessary step toward your successful weight loss goal.

It’s not surprising that obesity and depression are closely linked. People tend to pre-judge others based on body weight before intelligence and personality. Lowered self esteem and increased stress are cofactors which contribute to the relationship between obesity and clinical depression. You can begin to take small steps to improve mood which will ultimately lead to improved body image and healthy weight loss.

Establishing Weight Loss Goals

(Article first published as Setting Goals for Weight Loss Success, Tracking Your Progress on Technorati.)

Many people embark on a weight loss program without a firm understanding of their realistic goal or the exact plan that will help them cross the finish line to weight loss success. Similar to any journey through uncharted territory you may make, the key to your weight loss success is to establish a realistic goal which you can maintain as part of your new healthy lifestyle. The power of positive thinking combined with the reinforcement you receive from tracking your progress each day provide the fuel you need to accomplish your goal.

Maintain a Positive Attitude

Regardless of the task you wish to accomplish in life a positive attitude is critical to achieve the desired result. You must begin by believing that the weight loss task you are about the begin will have a significant impact on your health and longevity, as research has shown that losing just 5 – 10% of your body weight can significantly lower your risk of disease. You should only begin your journey when you feel fully committed to finish, regardless of the inevitable bumps you’ll encounter along the way.

Defining a Realistic Goal

Once your mind is set you’ll need to put together a realistic plan and goal that will successfully lead you to the finish line and monitor your progress for encouragement along the way. The most important part of goal setting is to make sure that your target weight is attainable. Don’t feel you need to weigh the same as when you were 18. Many things change in your body over the years, and often people find they feel great and experience optimal health at a weight which about 10% higher than the lowest weight from your college years.

Monitoring Your Progress

Of equal importance to setting a realistic goal and positive attitude is tracking your daily progress with nutritional software or a food journal. The positive reinforcement you receive from monitoring your weight, exercise and food will help you to get by an occasional rough day where you stray from your diet or when you hit a weight plateau.

The results of a study published in the eHealth Journal of Medical Internet Research found that participants who recorded and tracked their progress using an online software interface were significantly more likely to stay with a weight loss plan and maintain their weight loss compared to those who didn’t monitor their progress. By nature, we’re goal oriented and a journal helps keep us focused on reaching a pre-established goal.

Write Your Plan on Paper

Before you start on your weight loss journey, write down the steps you’ll need to follow to hit your goal and the benefits to your health from meeting your target weight. Include diet, menus, exercise and how you will fit work, family and friends into your program. Make a list of the numerous health benefits such as improving heart health, improving immunity, increasing brain power, feeling great and the knowledge that you are lowering your risk of an early death.

The only way to successfully lose weight is to properly plan the steps you’ll need to hit your target goal and track your progress. Without these commitments, you’ll quickly veer off course the first time you reach a weight plateau or succumb to a sugary treat. By having your whole plan detailed in writing ahead of time, you can easily continue to reinforce your new lifestyle which will lead to vibrant health and your ideal weight.